A Total Body Makeover – The Workout Girl

A Total Body Makeover

Have you spent the Winter months mostly hibernating on your couch, watching Netflix marathons, and avoiding the cold weather outside?  Well, after all of that quality time on the couch, now your muscles miss you and are craving some exercise.  Charge into Spring with this head-to-toe, total body makeover workout that will really get you moving.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-free weights (5 lb, 10 lb)

Circuit 1 – Do 3x through.

A)  The “Jump On It” –  Stand in front of a flight of stairs, at the base of the stairs. Jump with both feet onto the first step.  As you land, lower into a squat. As you come up out of the squat, jump with both feet backwards back onto the ground.  As you land, lower into a squat.  Repeat 10x.

B)  The “Tap Dancer” –  Begin by facing the bottom step of a flight of stairs.  Bend your left knee slightly to place your left toes on the step.  In an explosive motion, jump to switch feet, so your left foot is on the ground and your right toes are resting on the step.  Repeat nonstop alternating legs as fast as you can for 45 seconds.

C) The “Bikini Body Builder” – Start out in a plank position as if you were to do a push up (your body should be off the ground except for your hands and toes).  Rather than have your hands on your mat on the ground, wrap each hand around a 10 lb weight.  (Oh yeah, it’s about to get serious!)  Keeping your back straight and your butt as low as possible, alternate bringing each arm up off the mat to chest-level, hinging at the elbow.  If you’re doing this correctly, you should also feel your abs working.  Repeat 10x each arm while alternating arms.

circuit 1

Circuit 2 – Do 3x through. 

D) The “OMG I’m Going to Die” – Start by standing up.  Bend over and put your hands on the ground in front of your feet.  Keep your hands planted and jump both of your feet behind you so that you are in a position like you are going to do a push up.  Jump with both feet back to where your hands are.   Then stand up and jump up, reaching towards the ceiling with both arms.  Repeat 15x.

E) The ‘Side Winder’ – Begin in a position as if you are going to do a push up. Then, move your right hand directly out to the right side and put it on the ground.  Return your right hand back to starting position.  Do the same with the left hand, bringing your left hand directly out to the left side, put it on the ground, and then return your left hand back to starting position.  Keep your back straight and your butt as low as possible.  Repeat 10x for each arm.

F) The “Bunny Hop” – Begin in a position as if you are going to do a push up.   Jump both of your feet to the to the left, then back to center, to the right, then back to center.  Repeat 10x.

circuit 2

Circuit 3 – Do 2x through.

G) “Drop It Like It’s Hot” – Do 15 lunges across the room while holding 5 lb weights overhead. Try to keep your back straight, and don’t let your knee go over your toe.

H) The “Spider Woman” – Start in a position as if you’re going to do a push up.  Take your left knee and bend it as if you’re trying to touch your knee to your left elbow.  Return your leg to starting position.  Repeat by bringing your right knee to your right elbow.  Repeat, alternating legs, as fast as you can for 30 seconds.

I)   “Here Comes the Hot Stepper” – Lay on your stomach on your mat on the ground in front of a first step of a flight of stairs. Prop yourself up on your mat with your toes and arms so that you are in a position like you are going to do a push up (your body should be off the ground, except for your hands and toes).  Keep your back straight and your butt as low as possible.  Now put your right arm up on the step, followed by your left. Then put your right arm back on the ground, followed by your left.  Repeat 20x.

circuit 3

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xoxo,

Workout Girl

 

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